Rye bread
Medium GI
GL 6.9 per piece (25 g) · GL 27.6 per 100 g
- 5.8 g of fibre per 100 g, about twice as much as white bread.
- Most rye bread is a rye-wheat mix, so its glycemic index stays moderate to high.
Rye bread has a glycemic index of 65 (Moderate). One piece (25 g) adds a glycemic load of 6.9.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #172684 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 22 per 100 g Pumpernickel is dense whole-grain rye bread for the same sandwiches, with a lower glycemic index.
Pumpernickel bread - GL 19.1 per 100 g Multigrain bread is sliced and eaten the same way, with more fibre and protein and a lower glycemic load.
Multigrain bread - GL 18 per 100 g Sprouted-grain bread fills the same role with fewer carbohydrates and more protein per 100 g.
Sprouted bread - GL 6 per 100 g High-protein bread is sliced and eaten the same way, with far fewer carbohydrates and more protein.
High protein bread
Forms of Rye bread
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Rye bread is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 slice, snack-size | 7 g | 1.9 |
| 1 slice, thin | 25 g | 6.9 |
| 1 slice, regular | 32 g | 8.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 259 kcal |
| Carbohydrates | 48.3 g |
| Sugars (Total) | 3.85 g |
| Natural | 3.9 g |
| Added | 0 g |
| Fiber | 5.8 g |
| Soluble | 1.7 g |
| Insoluble | 4.1 g |
| Protein | 8.5 g |
| Fat | 3.3 g |
| Saturated | 0.53 g |
| Unsaturated | 2.77 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- 5.8 g of fibre per 100 g, about twice as much as white bread.
- Lower glycemic index than white bread (about 65 vs 75).
- Whole-grain rye bread goes further: 8 g of fibre and a glycemic index near 58.
- Most rye bread is a rye-wheat mix, so its glycemic index stays moderate to high.
- About 600 mg of sodium per 100 g.
- Still carbohydrate-dense: about 48 g per 100 g.
Calculate the glycemic load of a meal with Rye bread
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rye bread?
Rye bread has a glycemic index of 65 (Moderate). One piece (25 g) has a glycemic load of 6.9; per 100 g the glycemic load is 27.6.
Is Rye bread good for people with insulin resistance?
Rye bread has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Pumpernickel bread.
Which form of Rye bread has the lowest glycemic load?
Rye bread has the lowest glycemic load of all forms of Rye bread in this database (27.6 per 100 g).
Check Rye bread in the Logi app, with your portion.
